Iron ga masu cin ganyayyaki: shayarwa ya fi lambar da ke kan lakabin muhimmanci
Masu cin ganyayyaki yawanci suna cin ƙarfe fiye da masu cin nama amma suna adana ƙasa, kuma bincike akai-akai yana samun ƙarancin ferritin ba tare da yawan cutar anemia ba. Wannan jiki ne ke daidaitawa: shayarwar ƙarfen da ba na haem ba yana tashi ta atomatik lokacin da ajiyar ya faɗi. Aikin na zahiri ba shine cin ƙarin ƙarfe ba amma shirya abinci don yawancinsa ya wuce bangon hanji.
Key facts
- Matsayin yau da kullun da aka yi amfani da shi anan
- 18 mg
- Tushen abinci da aka lissafa
- 13
- Tushen mafi yawa
- Lentils — 6.6 mg
- Kari
- Lokacin da za a ƙara kari
Nawa kuke buƙata
RDA na Amurka tare da daidaitawar 1.8× na abincin shuka
RDA na Amurka tare da daidaitawar abincin shuka
RDA na Amurka - tattauna da ungozoma ko likita
Asarar ta bambanta sosai don lamba ɗaya
Inda yake fitowa
| Abinci | Rabo | mg | % na burin |
|---|---|---|---|
| Lentils | 1 kofi dafaffe (200 g) | 6.6 | 37% |
| Wake fari | 1 kofi dafaffe | 6.6 | 37% |
| Chickpeas | 1 kofi dafaffe | 4.7 | 26% |
| Tsaban kabewa | 30 g | 4.2 | 23% |
| Tofu mai ƙarfi | 150 g | 4 | 22% |
| Hatsin karin kumallo mai ƙarfafaYa danganta da alama, wani lokacin ya fi yawa | 40 g | 4 | 22% |
| Alayyahu, dafaffeOxalates suna iyakance shayarwa; dafa shi kuma haɗa shi da bitamin C | 100 g | 3.6 | 20% |
| Blackstrap molasses | 1 tbsp | 3.5 | 19% |
| Cakulan duhu 70%+ | 30 g | 3.4 | 19% |
| Quinoa | 1 kofi dafaffe | 2.8 | 16% |
| Tempeh | 100 g | 2.7 | 15% |
| Cashews | 30 g | 1.9 | 11% |
| Dried apricots | 50 g | 1.6 | 9% |
Samun sha, ba kawai ci ba
Bitamin C shine mafi girman abin amfani
Kusan 50 mg na bitamin C - rabin tattasai, ƙaramin lemu, matsi na lemo, hannun tumatur - da aka ci a cikin abinci ɗaya na iya ɗaga shayarwar ƙarfen da ba na haem ba sau da yawa ta hanyar rage ƙarfen ferric zuwa nau'in ferrous mai shayarwa.
Shayi da kofi sune mafi girman birki
Polyphenols a cikin shayi baƙi, shayi kore da kofi na iya rage shayarwa daga abinci da 50-90%. Matsar da su zuwa awa ɗaya kafin ko bayan ci kuma kuna warware mafi yawan asarar.
Jiƙa, tsiro, ferment kuma yi amfani da kaskon ƙarfe
Phytates a cikin legumes da hatsi suna ɗaure ƙarfe. Jiƙa dare ɗaya, tsiro, fermentation na sourdough da dogon dafa abinci suna rushe su. Dafa abinci mai acidic a cikin ƙarfe na cast yana ƙara ƙarfe a aunawa a cikin tasa.
Raba calcium daga abincin ƙarfe
Kari na calcium da manyan madadin kiwo suna gasa da ƙarfe. Ɗauki kari na calcium a wani abinci daban.
Lokacin da za a ƙara kari
Sai akan shaida. Kari na ƙarfe ba su da lahani - yawan yana haifar da ciwon ciki kuma, a cikin mutanen da ke da haemochromatosis, lahani na gaske. Gwada ferritin da farko; idan ya yi ƙasa, tsarin gama gari shine 60-100 mg na ƙarfe na asali kowace rana tare da bitamin C, wanda ke shayarwa mafi kyau fiye da kullun saboda yana guje wa amsawar hepcidin.
Alamun raguwa
- Gajiya mara misaltuwa da ƙarancin numfashi a kan matakala
- Fatar ido da gumi marasa launi
- Hannu da ƙafafu masu sanyi
- Farce masu karyewa, masu siffar cokali da gashi mai zubewa
- Ƙafafu marasa natsuwa da dare
- Sha'awar kankara, alli ko sitaci (pica)
Abin da za a gwada
- Ferritin
- Mafi kyawun alamar ajiya. Lura yana tashi tare da kumburi, don haka ƙimar al'ada yayin rashin lafiya na iya zama yaudara.
- Cikakken kirga jini tare da MCV
- Ƙananan, jajayen sel marasa launi suna nuna anemia na rashi ƙarfe - mataki na baya fiye da ƙarancin ferritin kaɗai.
- Jikewar transferrin
- Yana da amfani lokacin da ferritin ba shi da tabbas, kuma don kama yawan ƙarfe.
- CRP tare da ferritin
- Yana fassara ko kumburi yana ƙara sakamakon ferritin.
Kurakurai na yau da kullun
Dogaro da alayyahu
Popeye ya yi kuskure game da adadin kuma bai yi daidai ba game da wani abu: oxalates na alayyahu suna ɗaure yawancin ƙarfensa. Lentils, tofu da tsaban kabewa suna yin aiki da yawa.
Shan shayi tare da kowane abinci
Shan shayi na al'ada tare da abincin rana da dare na iya rage shayarwar ƙarfe a hankali tsawon shekaru.
Kai-tsaye shan ƙarfe mai yawa
Ɗaukar kari ba tare da gwajin ferritin ba na iya ɓoye wasu dalilan gajiya kuma ya haifar da yawan ƙarfe a cikin mutane masu saurin kamuwa.
Tambayoyin da mutane ke yi
Shin masu cin ganyayyaki sun fi iya kamuwa da anemia?
Bincike ya gano cewa masu cin ganyayyaki suna da ƙarancin ferritin a matsakaici amma irin wannan adadin anemia na rashi ƙarfe da na jama'a gaba ɗaya. Mata masu haila na kowane abinci sune rukunin da suka fi haɗari.
Nawa bitamin C nake buƙata tare da abincin ƙarfe?
Kusan 25-50 mg ya isa ya yi babban bambanci - ƙaramin lemu, rabin tattasai, 'yan strawberries ko matsi mai yawa na lemo.
Shin dafa abinci a cikin ƙarfe na cast yana taimakawa da gaske?
E, a aunawa, musamman tare da abinci masu acidic kamar miyar tumatur. Tasirin yana da gaske amma yana canzawa, don haka ɗauke shi azaman ƙari maimakon tsari.
Shin ƙarancin ferritin koyaushe matsala ce?
Ƙarancin ferritin tare da haemoglobin na al'ada na iya haifar da gajiya da ƙafafu marasa natsuwa, kuma yana da daraja a yi magani. Fassara shi tare da likita maimakon ta ƙofa kaɗai.
Menene ya fi toshe shayarwar ƙarfe?
Polyphenols na shayi da kofi, phytates a cikin legumes da hatsi da ba a jiƙa ba, da calcium da aka sha a abinci ɗaya. Lokaci yana gyara duka ukun.
Manazarta
Sauran jagororin sinadarai
Reviewed 2026-08-23 by the Veg.ac editorial team · Data: NIH ODS - Takardar bayanin ƙarfe · Free to reuse under CC BY 4.0 with a link back.
Bayanai na gaba ɗaya, ba shawarar likita ba. Yi magana da likita ko masanin abinci mai rijista game da halin ku.